Next time you finish a tough workout, you may want to reach for Nesquik instead of Gatorade. One study shows that muscles recover more quickly when a person drinks low-fat chocolate milk after strenuous exercise, rather than high-carbohydrate recovery beverages.

In a James Madison University study, 13 male college soccer players trained for a week, drinking either chocolate milk or an energy drink branded as a “recovery beverage.” While both groups performed and rated their muscle soreness similarly, the milk-drinkers had far lower levels of cretine kinase, an indicator of muscle damage. Researchers say the chocolate milk has an ideal ratio of carbohydrates to protein and was more effective in repairing muscle damage.

Other studies suggest that when consumed after exercise, milk’s blend of high-quality protein and carbohydrates can help refuel exhausted muscles. Milk also rehydrates the body, and it’s packed with essential minerals such as calcium, potassium and magnesium that are depleted during strenuous activity.

The two-hour window after a workout is a crucial, yet it’s often a neglected part of a fitness routine. A good recovery routine should replace fluids and nutrients lost in sweat and help muscles recover.